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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hadron Collider

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Trail Run5 3:41:02 23.2(9:32) 37.34(5:55) 440
  Orienteering4 3:23:23 13.81(14:43) 22.23(9:09) 215
  Strength3 49:59
  Total12 7:54:24 37.02 59.57 655
averages - sleep:6.9 rhr:59 weight:61.2kg

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

10 AM

Orienteering race 1:17:32 [3] **** 6.5 km (11:56 / km) +120m 10:55 / km
ahr:150 max:173 rhr:59 slept:7.5 weight:61.2kg shoes: Salomon Speed Cross 4

Went to the wrong control on my course a couple times near the beginning of the race which took me out of the race.
2 PM

Orienteering race 43:54 [4] ** 5.92 km (7:25 / km) +55m 7:05 / km
ahr:168 max:186 shoes: Salomon Speed Cross 4

Had a bad first control but recovered well and was happy with the level at which I pushed myself in the days heat.
9 PM

Strength warm up/down 14:21 [1]

10 Standing resisted hip flexion each leg
10 Single leg half squats each leg
10 Ball hip extension and leg curl
2 min plank to side plank
10 Single leg bridge each leg
10 Ball knee tucks
10 lunges each leg

Saturday Sep 23, 2017 #

8 PM

Trail Run long 1:41:53 [3] 16.1 km (6:20 / km) +240m 5:53 / km
ahr:156 max:172 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

Ran up the trail and back.
10 PM

Strength warm up/down 21:34 [1]
ahr:97 max:120

15 Standing resisted hip flexion each leg
15 Single leg half squats each leg
15 Ball hip extension and leg curl
2 min plank to side plank
10 Single leg bridge each leg
15 Ball knee tucks
10 lunges each leg

Thursday Sep 21, 2017 #

1 PM

Trail Run race 18:37 [5] 5.0 km (3:43 / km) +35m 3:36 / km
ahr:187 max:202 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

XC
Pushed my self hard, was mostly happy with my race but I should have gone harder at the start for better position.
7 PM

Orienteering race 41:11 [4] 6.58 km (6:16 / km) +40m 6:04 / km
ahr:165 max:183 shoes: Salomon Speed Cross 4

Legs was not at 100% after XC race today.

Wednesday Sep 20, 2017 #

7 PM

Orienteering 40:46 [3] 3.23 km (12:37 / km)
ahr:147 max:175 rhr:59 slept:7.0 weight:61.2kg (rest day) shoes: Salomon Speed Cross 4

Description of location s of controls with direction and distance from central control

Tuesday Sep 19, 2017 #

3 PM

Trail Run 35:01 [3] 5.24 km (6:41 / km) +80m 6:13 / km
ahr:152 max:174 rhr:59 slept:7.0 weight:61.2kg shoes: Mizuno Wave Rider

XC
Easy run before TNT.
6 PM

Trail Run warm up/down 15:08 [2] 1.5 km (10:05 / km) +25m 9:19 / km
ahr:133 max:168 shoes: Mizuno Wave Rider

Trail Run intervals 21:31 [5] 4.28 km (5:02 / km) +50m 4:45 / km
ahr:170 max:189 shoes: Mizuno Wave Rider

3 1.4 loops with a large hill in the loop.

Trail Run warm up/down 5:05 [3] 0.75 km (6:47 / km) +5m 6:34 / km
ahr:153 max:187 shoes: Mizuno Wave Rider

Monday Sep 18, 2017 #

3 PM

Trail Run tempo 23:47 [4] 4.47 km (5:19 / km) +5m 5:17 / km
ahr:156 max:182 rhr:59 slept:6.0 weight:61.2kg (rest day) shoes: Salomon Speed Cross 4

XC
2 sets of 4 loops around the lawn bowling with 5 minute rest in between. Then a cool down after.
9 PM

Strength warm up/down 14:04 [1]
ahr:99 max:125 (rest day)

15 Standing resisted hip flexion each leg
15 Single leg half squats each leg
15 Ball hip extension and leg curl
2 min plank to side plank
10 Single leg bridge each leg
15 Ball knee tucks
10 lunges each leg

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